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PUBLISHED BY 

HULBERT BROS. & GO. 

26 WEST 23d STREET 
NEW YORK CITY 




-^/e-^M^ 




McFadden's System 



OF 



PHYSICAL TRAINING 



AN ILLUSTRATED SYSTEM OF EXERCISE 

FOR THE DEVELOPMENT OF 

HEALTH, STRENGTH 

AND BEAUTY 

BY 

Prof. BERNARR A. McFADDEN 

ALL RIGHTS RESERVED 



0\Si° 



COP^S'RIGHTKr) 1895 B'S' 

B. A. McFADDEN f^s^^^^^^^'X. 



PUBLISHED BY 

HULBERT BROS. & CO. 

26 W. 23d St., New York City 



\ 







" Beauty should be the do^vry of every man 



* * * 



and womai;^ as invariably as sensation. 
Health, or firfe organization, should be uni- 
versal." — Emerson. 




Prof. Bernarr A. McFadden 
Posed as the ''Boxers Vatican, Rome. 



"Is there anything better in a state than that both men and women 
be rendered the very best ? " — Plato. 

"Physical training is merely the proper use of the 
entire muscular organism. To use several muscles prop- 
erly while others are left inactive to weaken and 
decay, is not intelligent training. Again, the object of 
true physical training is not the development of muscu- 
lar power solely — it is the strengthening of the entire 
assimilative and vital system. One who practices it per- 
sistently and intelligently, finds not only that his muscular 
power is greater, but that his health is better, his eyes 
clearer, the skin improved in color, the digestion stronger, 
and the mind buoyed with a confidence which comes only 
with a high state of physical vigor." — B. A. McFadderi, 
Neio York World, May 10, 1894. 




Prof. Bernarr A. McFadden. 
Posed as The Modern Apollo. 



"It is by virtue of a triple mode of organic activities that man 
reveals the immanent power of his being." — Delsarte. 

"Strength, liealtli, manly and womanly beauty and 
vigor — ^the very foundation upon which are built all hap- 
piness, all success, and all that makes life productive of 
glorious results — is attainable for all. What a grand 
possession it is ! Life without it is a humdrum existence. 
No intense pleasures, no strong emotions, no fiery ambi- 
tions, come to those who have not this ' good and perfect 
gift.' It is the very 'sauce' to existence. It is the 'fire' 
which incites to efforts that lead beyond mediocrity in 
this race of life. You who have it not try for it now ! 
You who have children growing up into manhood and 
womanhood remember your imperative duty and make 
them, in the true sense, men and women." — B.A.Mc- 
Fadden, in ^^ Health Culture.'''' 




Prof. Bernarr A. McFaddkn 
Posed as The Modern Hercules. 



10 



"Who will say that the cultivation of physical vigor 
does not elevate and broaden, humanity both mentally 
and physically ? It drives away the thoughts of petty 
things ; it clears the brain ; it makes one feel happy, 
whether he wishes or not. Under its natural, exhilarat- 
ing effects, the blues disappear mysteriously, the cross 
a.nd crabbed dyspeptic loses his ill-temper and surprises 
his family with his kindness and good nature. Murky 
dissenters and chronic growlers just taste of life from this 
standpoint ! Clear your system of accumulated corrup- 
tion from inactivity, and live ! Yes, live, in the true sense 
of the word. Feel the inspiring, almost heavenly re- 
wards of following the great laws of health. Then can 
one taste the sweets of this life — then, and then only, can 
one enter the realm of happiness that has been only the 
vision of happy dreams. 

' ' Man, you are indeed wonderfully made ! A glorious 
happiness is within your reach ! Grasp it before your 
eyes grow dim, your feet unsteady ! Before the call, 
bearing you into a mysterious uncertainty, roughly 
ends life's dream." — From '''' The Athlete' s Conquest,^'' hy 
Prof. McFadden. 




Prof. Bernarr A. McFadden 
Fosed as "David" Academv, Florence. 



12 



" What a piece of work is man ! How noble in reason ! How infinite 
in faculties ! In form and moving, how express and admirable ! In action, 
how like an angel ! In apprehension, how like a god ! The beauty of the 
world ! The paragon of animals ! " — Shakespeare. 

The strengtli, grace and suppleness, symmetrical out- 
lines and exquisite curves occasionally perceived in a 
beautiful human body, thrill the cultured mind with 
something akin to awe and wonder. And yet no human 
being ever acquired handsome proportions without some 
measure of physical training — knowingly or unknowingly 
practiced. Nature's laws are immutable. An inactive 
muscle becomes in time a shapeless, flaccid mass of torpid 
flesh. Activity — use — of the muscular system is abso- 
lutely essential to the attainment of symmetry and 
beauty, as well as health and strength. 

The office man, the brain worker, to acquire or retain 
vigor of body and clearness of mind, must have physical 
training. In the profusely illustrated system which fol- 
lows, every muscle of the vast and complicated organism 
is exercised, if directions are closely followed, thus avoid- 
ing any possible chance of j)roducing a one-sided devel- 
opment. The real secret of rational physical training is 
this use of every muscle. The wood-sawyer is strong, but 
he is a child in the hands of a properly trained athlete. 
We have the results of ordinary exercise in the wood- 
sawyer, and the results of scientific physical training in 
the athlete. 




Prof. Bernarr A. McFadden 
Posed as The Modern Hercules. 



14 



You're Not Too Old. 

Every human being possesses at birth a susceptibility 
for the development of a certain degree of muscular 
strength and symmetry of form. If allowed to grow up 
under perfect conditions — every muscle active — one will 
acquire this in all its perfection; but if a sedentary 
life is followed until past the growing age the attain- 
able degree of muscular strength and beauty is not so 
great. However, those past this age should not despair. 
The susceptibility for development — though not so great 
as before — lies there dormant, and the influence of 
rational training will still increase the strength, size and 
symmetry of every muscle. Many instances have been 
noted where such individuals doubled their strength in a 
few months of active training. And remember, one does 
not merely gain increased muscular tissue, but there 
comes with this physical elevation, a buoyancy of spirits, 
a mental exaltation, an exhilaration of renewed youth — 
that make the mind clearer, the world brighter, and life 
really "worth the living." 

The most glorious result of physical training is that 
it enables one to retain the vigor and energy of youth 
years far beyond the usual time for showing age. Re- 
member you are just as old as you look, feel and act, and 
if you keep your muscles and joints supple, your brain 
clear and spirits buoyant, you will always feel young. 




Prof. Bernarr A. McFadden 
Posed as The Modsrn Apollo. 



16 



May Be You Haven't Time. 

"Our remedies of t in ourselves do lie that we ascribe to Heaven, the 
fated sky." — All's Well. 

One might as well say that he has no time to eat, to 
sleep. Health should be the first consideration of every 
one, and the means of acquiring and retaining it should 
always be at hand. How many of our brain workers, of 
our business and professional men, have sacrificed health, 
strength and happiness by following this paradox, 
"haven't time to take care of health?" In exchange for 
this sacrifice, many, it is true, have accumulated wealth, 
but have spent large fortunes in vainly endeavoring to 
regain a portion of their former physical vigor. 

Stop, right now, before it is too late — take time to 
acquire vigorous health, or else you may be forced to 
"take time" to attend your own funeral, brought about 
prematurely by ten to thirty years, from lack of muscular 
activity and other violations of the laws of health. 

The man who sacrifices his health and his strength for 
riches and fame, is like him who would tear out the 
foundation of his house to decorate his front wall. 




(£ 



18 



Physical Strength — Mental Power. 

" It is exercise alone that supports the spirits and keeps the mind in 
vigor. " — Cicero . 

Does not increased physical force, improved digestive 
power, make the blood more pure, and does not better 
blood make the brain clearer, and better in every way ? 
I venture to assert that one can acquire his highest 
attainable degree of mental power only when he 
possesses great physical vigor. Physical stamina fur- 
nishes the nervous strength so absolutely essential to 
endure the difficult and persistent intellectual struggle 
conjoined to high mental development. We ha,ve a most 
remarkable exemplification of the truth of this in the 
Hon. Wm. E. Gladstone. Although now eighty-six 
years of age, this wonderful man possesses undiminished 
the marvelous mental vigor of his earlier years, and much 
of this is due to the daily use of his private gymnasium, 
which, it is said, is fitted up in his own home, Wash- 
ington, Lincoln, Webster, and hundreds of other names 
could be mentioned which prove the dependence of brain 
upon muscular power. 




Prof. Bernarr A. McFadden 
Posed as ^'Hercules." 



30 

Muscular Exercise An Internal Bath. 

Civilized society everywhere is more and more taking 
to the regular morning tub and shower bath. It is a dis- 
grace not to have a clean skin. Yet exercise, the internal 
bath that brightens the eye, clears the skin, cleanses the 
blood, strengthens and enlarges the muscles and drives 
the impurities from the whole internal system, is almost 
universally avoided. The surface of the body is 
bathed with water, the interior system is bathed with 
blood. Imagine one's condition when this blood is al- 
lowed to become sluggish and poisonous. Tumors, can- 
cers and boils sometimes form ; rheumatism, neuralgia, 
and, in fact, almost any disease, is liable to result. Now, 
what is proper exercise but an internal cleansing agent ? 
Under its influence the heart with quick and strong pul- 
sations forces the blood with increased power through 
the arteries and capillaries, drives the impurities out 
through the great purifying organs, and causes every 
organ of the body to feel rejuvenated and strengthened. 

" By contraction of the muscles heat is developed from the oxidation 
of the tissues ; a demand is made upon the blood for more oxygen. This 
is supplied by the lungs to the corpuscles of the blood, which carry it to 
the tissues in action, and take in exchange the burut-up material, carbonic 
acid and other effete substances. Every organ of the body has thus been 
stimulated into healthy action by the movements of one set of muscles. 
The tissues then require more material ; the blood, the medium of ex- 
change, calls for an increased supply ; the arteries open their flood gates 
to allow this increased amount to pass, by a stimulation of the nervous 
system which presides over this function — the heart supplies the force, the 
lungs and digestive track supply the material, and the kidneys and skin 
carry off the effete material." — David Orr Edson, M. D. 

There is no real life without activity. Inactivity means 
death, wherever you find it. An engine, long unused, 




Prof. Bernarr A. McFadden, 
Posed as The Modern Appollc. 



22 



rusts away to ruin ; muscles, long unused, become weak 
and flaccid, lacking in that element of life which gives 
harmony, grace, and ease to every movement. 

Those who have never enjoyed the exquisite pleasures 
of physical training, the delicious exuberant after-effects 
of a bath preceded by thirty minutes or an hour' s thor- 
ough exercise, have missed the real pleasure of life. 
They have not only missed being in this exalted physical 
condition, but likely they have never possessed abundant 
health, and without this high degree of health life can- 
not be enjoyed in its utmost intensity. 



The Greek Ideal. 

The magnificent specimens of human physical life 
handed down to us in ancient Grrecian sculpture, would 

leave the impression that 
Nature was more lavish 
in the dispensation of her 
favors at that time than 
she is to-day. Such is 
not the case. The devel- 
opment of a fine physique 
is governed by laws as ac- 
curate, as definitely fixed, 
as are the movements 
of the heavenly bodies. 
Physical training was to 
the ancient Greeks what 
mental culture is to us of 
the present time. They 




THE "boxer," VATICAN, ROME. 



23 

were unintermittent and discriminating in their exercise 
and made their bodies strong and beautiful by giving 
to every part its natural and healthful use. They were 
not affected by crazes and relapses. In every human be- 
ing of to-day there is a possibility for the development 
of just as much beauty, just as much health and strength, 
as there was in the days of the ancient Grecian athletes. 
In the two half-tone plates of the "Boxer, ' there is a 
comparison of a celebrated work of art now in the Vatican 
at Rome, with my own figure in a similar attitude. The 
difference in the size of the head and arms is strikingly 
noticeable, my figure' s being much the larger. The chest, 
waist, hips and limbs of the "Boxer" appear larger in 
proportion than do similar points of my own. The mod- 
ern system of training has a tendency towards overesti- 
mating the importance of biceps. The precedence given to 
intellectual attainments and pursuits in our age seems to 
have given not only a greater artistic consideration to the 
head, but actually increased its relative physical propor- 
tions. The modern fancy for larger biceps may be an 
inartistic and passing craze, but the taste which attaches 
more and more importance to the expression of that part 
of the body wherein lies the mind of man, must in its 
nature be noble and enduring. 



24 



For thef^ Young Man. 

" Accuse not Nature ; she has (lone her paytilj ''; 
Do thou but thine." — Milton. * 4 

The glorious possibilities of life are looming up before 
you ; your capacities, your energies, your power to 
take advantage of opportunities depend greatly on 
physical stamina — the steam that furnishes the force for 
the engineering mind to guide : the full realization of an- 
ticipated pleasures and successes is impossible unless 
this "power behind the throne" be equal to the efforts 
required. You have within reach health, success, hap- 
piness, strength of body and mind, "and beauty of person 
— all there ready to develop under the magic effect of 
your efforts towards their acquirement. Do you want 
them ? Are they worth the necessary endeavors ? Is 
the reward a sufficient recompense ? These are the ques- 
tions that a young man should ask as he becomes initi- 
ated into manhood. But whatever your ambitions may 
be, whatever your conclusions may lead to, as you pon- 
der on these questions, the unequivocal deduction that 
nothing of much importance can emanate from life with- 
out health, must confront you with unvarying steadfast- 
ness. And as you cultivate health you create comeliness 
of person ; as the physical power within gradually in- 
creases until it swells, reverberates, thrills your entire 
being with the exaltation of superb physical life, every 
emotion, be it the fire of ambition or the tingling of an 
exquisite ecstasy, is intensified many times over. 



25 

If you are weak there is absolutely no excuse for 
your continuing so. You cultivate and strengthen your 
mind. Why not do likewise with the body ? The mind 
is not as tractable to cultivation as the body. For those 
just entering adult life physical training can change the 
entire structure and appearance of the body. It can im- 
prove, enlarge and make symmetrical every part of the 
physical organism. 

Follow the system as herein illustrated. Begin mod- 
erately, and if you desire the greatest possible improve- 
ment in the shortest space of time, the exercise should 
last from thirty minutes to an hour daily. Thoroughly 
tire every set of muscles. If you use too strong an exer- 
ciser there is danger of becoming " muscle bound " — an in- 
flexible condition of the muscles, incapacitating them for 
a quick graceful movement. Be persistent in your exer- 
cise and strong in your determination to reach the goal. 
Make it a pleasure instead of work. Look upon it as 
play. Study the movements of the muscles before a 
mirror as you exercise, and thus add to its interest. 
Study thoroughly your own physical condition. Be tem- 
perate and wholesome in habits and diet, cleanly in per- 
son and in morals. Above all, be a man — a real genuine, 
vigorous, courageous man. With a strong purpose to- 
wards the attainment of such an object, and with the 
mental environments and influences congenial and pure 
almost any young man can, by combining physical train- 
ing with these ennobling forces, closely approximate the 
realization of this perfect manhood. 



26 



For The niddle=Aged Han. 

" Anyone who devotes himself to intellectual pursuits must allow his 
body to have motion and pi'actice gymnastics." — Plato. 

Man, that wondrous animal, so grand in intellect, so 
sublime in thought, so magnificent in his power, reaches 
his noblest, his highest perfection, both mentally and 
physically, in what we call middle-age. Then, in the full 
ripeness of his influence does he show the massis^e im- 
mensity of his capabilities. ' ' Man was born to be a 
king, but he wallows in the mud," is a quotation that 
applies with startling distinctness in so many instances. 
In physical training, many, who have ' ' wallowed in the 
mud" of violated health laws, will find a remedy that 
will make the penalties far less severe. To the "broken- 
down ' ' in health no remedy has the permanent efficacy 
possessed by this natural means. 

A man calls on his physical stamina for his energy, 
for the elementary power to achieve any desired object. 
At this time of life when so much depends on this phys- 
ical strength, when plans of years are fast maturing, when 
opportunities appear for fulfilling life-long ambitions, 
the retaining of the greatest degree of physical excel- 
lence is of momentous importance, as success often 
depends largely on the clearness of mind, only made 
possible by the perfect performance of all physical func- 
tions. 



27 

Like the women at this stage of life, most men are 
either too fleshy or too thin, but nearly all possess suffi- 
cient strength to use the system as herein illustrated 
with but little variation, and, therefore, special instruc- 
tion is not essential. Attention to dieting is necessary 
to a limited degree in either extreme, and the chapters on 
"Diet," "Reducing Weight" and "The Middle- Aged 
Woman" can be read with profit. If you are strong, 
your exercise can be made quite vigorous and can con- 
tinue until a feeling of fatigue is present, though one 
should be careful not to overdo the work for the first 
few days. The exercises, using the muscles around the 
waist line — bending in different ways — should be given 
especial attention if you are a sufferer from digestive 
troubles, or if the abdominal measurement is too large. 

Walking is of especial importance and should be 
often indulged in, and if the weight is to be reduced, 
several miles should be traveled daily, after becoming 
inured to the work. Cycling is also an aid that is ad- 
vantageous, but be careful not to ride to exhaustion. 
Read chapter on "Cycling" and remember that it is an 
exciting exercise and the tendency is to overdo it, thus 
producing harm instead of benefit. 



28 



For the Young Woman. 

" When we breathe, exercise, eat, bathe and dress correctly, then our 
powers to grow healthy and beautiful, and to evolve higher qualities, be- 
come limitless." — Carrica Le Favre. 

Do you worsMp at the shrine of Beauty ? IS'ow, while 
in the heyday of youth, while the rays of life's sunshine 
are warmest and brightest, do you not yearn for comely 
proportions, for a clear-tinted complexion, for the grace, 
suppleness and vigor of glorious, exhilarating health? 
If so, now is the time to determine, with a strong, inflex- 
ible will, that these marks of perfection shall be acquired. 
Now, while the body is still immature, still expanding 
and developing, your physical appearance can be changed 
in every outline, in every proportion. Remember that 
ugliness is a positive sin against IS'ature, and its posses- 
sion indicates, beyond all chance of refutation, that you 
have grossly disobeyed laws controlling the harmonious 
development of vigorous health. 

To make possible "the life beautiful" the body as 
well as the mind and soul must be cultured and made 
symmetrical in every curve. Life, in its aesthetic sense, 
with all its subtle magnetic force, cannot be even partially 
realized by the mere act of existence. To exist is not to 
live. It is the abundant vitality of a cultured body that 
gives to e\^ery action, to every word, that forceful spon- 
taneity, that ease of perfect confidence, so essential to the 
successful accomplishment of the projects of life. Within 
physical training a woman has a power for beautifying, 



29 

not only her physical proportions, but her eyes, her com- 
plexion, her very personality itself. 

The movements as herein illustrated can be followed 
by every young woman, unless excessively weak — avoid- 
ing of course those recreative exercises that are not easily 
performed. It is especially essential in exercise for 
producing the smoothly rounded symmetry of beauty, 
without the more rugged outlines of strength, that the 
exercise never tend towards violence. Always use a light 
machine, commence moderately, and, above all, be per- 
sistent and regular in your endeavors. Walking and 
cycling are exercises that can be recommended. Regulate 
the distance according to your strength, and do not be 
afraid of becoming fatigued — it will soon pass away. 

" Long brisk walks have a wonderfully beautifying effect upon the 
skin, as is proven by the brilliant complexions of the English women who 
walk constantly in all weather." — Eleanor Waimcright. 

There is absolutely no need at any time for a corset 
after your figure has been developed to proper propor- 
tions, and it should be discarded entirely if you value 
health, strength, beauty, and, last, but not least, the 
power to hold the energy and attractions of youth far 
beyond the usual time for showing age. 

"Girls kill the breath with corsets that squeeze the diagram. Girls 
can't run and holler like boys, because their diagram is squeezed too 
much." — Boy's Composition from " The Well Dressed Woman." 

" Never exercise in a corset. * * * Always exercise in a perfectly 
free costume. * * * Practice before a mirror is valuable; it aids in gain- 
ing precision of movement, and the mind becomes interested through the 
medium of the eye." — Mabel Jenness. 



30 

For The Middle=Aged Woman. 

" The fragile wall-flower with weakened flaccid muscles fades away in 
two or three seasons, while her more robust sisters mature slowly into 
ripened loveliness." 

A woman of thirty-five should be at the very prime of 
life. At this age she should be more beautiful, more 
attractive, more magnetic, than at any time before. Such 
a woman, with experience and fully matured faculties, 
having followed the dictates of laws governing physical 
and mental elevation, should have strength of character 
and an all-persuasive personality. The frivolities of girl- 
hood are gone ; having passed the various vicissitudes of 
]ife, unharmed, uncontaminated, her ripened experience 
gives a halo to her beauty, and creates in her associates 
a reverence of her actions and words. 

The improvement that a woman can secure in her 
figure at this middle period of life by a little vigorous 
training, is astonishing. A thorough training of the 
muscles will change her appearance for the better at this 
age as veritably as though she were another being. 
Youth has been allowed to slip away — not because the 
time had come for its disappearance, but because inac- 
tivity of the body brings on premature old age in every 
instance. 

At this age, a woman is usually too fleshy or else 
too thin— rarely is she satisfied with her proportions. 
If the object is to gain weight, read chapter on "Exces- 
sive Thinness," if to decrease weight, read chapter on 
"Reducing Weight." When reducing drink sparingly 
of liquids at meal- time. Take long, fast walks with 



31 

breathing exercises. Practice drawing in the abdomen 
while walking, if waist measurement be large, as abdom- 
inal control is quite important, tending, as the muscles 
slowly develop, to drive away surplus tissue from that 
part of the body. Persistence in the work is an essential 
element to success in treating obesity, and once the 
weight is down to the proper standard but little ex- 
ercise or attention to diet is needed to keep at the desired 
point. 

If your proportions are satisfactory, and you merely 
desire to put more life into your movement, more spring 
and elasticity to your step, more dignity to your bearing 
and general appearance, and more symmetry and beauty 
to the outlines of your figure — the general directions can 
usually be followed, using, of course, an ordinary amount 
of discretion, necessary to the varying degrees of strength 
possessed by different women. The chapter referring 
to corsets should be read and digested. Many women 
will find it difficult to discard this device after having 
worn it all their life, but it can easily be done after tJie 
figure has been strengtliened and sJiaped hy muscular 
exercise. N'ever wear a corset when exercising, though, 
for awhile, if the muscles at the waist are excessively 
weak, it is advisable to wear a support of some character. 
If you cannot discard the corset, at least adopt the corset 
waist which, when laced tight, is certainly harmful in a 
small degree, though it does not interfere with the supple 
movement of the body at the waist line, and enables one 
to avoid all possibility of appearing like an immovable, 
inflexible figure. 



33 



As The Years Wane. 

What can physical training do for those past the 
prime of life, for those with stiffening joints, with 
muscles fast losing elasticity and strength? There is 
within physical training no wonderful powder of rejuvena- 
tion, for which Ponce De Leon so vainly searched in the 
swamps of Florida, but every part of the body can be made 
stronger and firmer, and every joint be made more sup- 
ple, even if you are "well along" in years. The im- 
portance of using the body — the muscles of which it is 
composed — is almost as great in later life as in earlier 
years, if the energy and stamina that accompany vigorous 
health be desired. 

Those of advanced years should avoid all heavy ex- 
ercises. Perform the movements here illustrated slowly 
and use a very light machine. Work, when too vigorous, 
though it may stimulate and apparently be all right, is 
not ultimately beneficial at this time of life. Leave out 
those movements requiring a large amount of energy, 
though any one of them can be performed slowly with 
very little exertion if your exerciser is not too strong. 
Exercise from five to ten minutes the first day, gradually 
increasing until it varies from fifteen to thirty minutes 
daily. Do not neglect walking and some attention to diet. 
Massage will be of great aid also, if an efficient operator 
can be found. Always take a sponge bath after each 
exercise, rubbing the skin thoroughly dry, then using the 
hands or a coarse towel for friction. 



33 



Our Boys and Girls. 

If physical training is of such, grave importance in 
adult life, of how much more importance is it for youth 
and maid developing into manhood and womanhood. The 
sculptor with his chisel and mallet moulds beautiful fig- 
ures of his own imagination. Just so can children be 
moulded to suit individual ideas of perfection ; just so 
can they be developed with mental powers ranging from 
the groveling idiot to the masterful specimen of majestic 
intellectuality, and with physiques from the skeleton 
resembling consumptive to the Apollo-like form of the 
modern athlete. Stop and think, mothers and fathers ! 
Stop and ask if you are properly moulding the youthful 
human beings in your care. Many a boy has cursed his 
own father because of his failure to inform him of im- 
portant physiological secrets. Many a girl can rightly 
blame her mother for her physical ugliness and ill health. 

But little attention is usually given to the physical 
development of our girls. If they become beautiful 
women it is the merest accident. If their limbs and arms 
are unshapely and their forms ugly they grieve in secret 
and blame Divine Providence. They should rather blame 
their mothers or guardians. There is no excuse if girls 
do not grow handsome and healthy, for if allowed to fol- 
low natural instincts, they will secure abundant fresh air 
and exercise. 

" The body of a growing girl should be as unrestricted as that of a 
growing boy." — Mabel Jenness, 



34 




But as one very often hears, "It isn't lady-like 

for girls to romp and 
play or exercise — ^it's too 
rough." Now, if you wish 
your girls to develop into 
wall flowers with pale, 
delicate and sickly feat- 
ures, if you desire that 
their lives be a burden, if 
you would have attractive 
and intelligent young men 
shun them as if of another 
race, if you would have 
them endure the sickness, 
sorrow and misery that always accompany the lives of 
those without health or strength, forbid their running 
or playing in the sun ; forbid all physical training, for 
they may grow strong, shapely and healthy. Are you 
afraid they will be considered hoydenish ? Do you 
know that nearly all our most brilliant and beautiful 
women of to-day were, in their youth, designated as 
' ' tom-boys ' ' ? This running, playing and romping, this 
desire for physical training that won them the title of 
"tom-boy" was the secret of their beauty of form, their 
fine, clear, healthy skin, their suppleness and graceful- 
ness, and their quick-witted, pleasing mentality 

These boys, so swiftly becoming men, deserve more 
attention, more care than they usually receive. Many 
grow up like weeds in a garden, forming a source 
of constant worry, being always in a scrape of some 



35 

kind. They must have sometliing to give vent to their 
surplus energies ; they cannot sit down and keep still one 
moment. But is that a fault ? l^o ; not in the least. It 
is positive evidence of vigor and health. But my boy 
does not like much study, you say. Well, what right 
has a ten or twelve-year-old boy to be a bookworm ? 
Childish bookworms are never healthy, are never strong ; 
they are a perversion of Nature. Give your boy "plenty 
of rope." Let him romp and play and train his muscles, 
and he will store up strength and health, and acquire a 
habit of exercise that will endure through life. Let him 
secure a strong, healthy and handsome body before 
attempting to overstrain his mind. 

"I believe that a good, healthy physique and the habit of excelling in 
some sport is not only the best preventative, but the best cure of those 
particular vices which are creeping into our colleges and even into the pre- 
paratory schools." — JDr. M. L. Holbrook. 

Physical training can make every boy, every girl, 
handsome and healthy. Deformities and physical defects 
can always be partially remedied, and often entirely 
cured. Physical ugliness or weakness is unnatural and a 
sin against IN'ature, being caused by a lack of proper 
physical cultivation. The body can be strengthened 
easier than the intellect, and a boy or girl whose capital 
is a "sound mind in a sound body," is richer by far 
than one with a poor physique backed by millions ; 
for happiness and success depend more on physical and 
mental than on financial possessions. Create a love in 
your boy for strength and manly beauty, and more will 
be gained toward a life of temperance than all the lect- 
ures in the world could accomplish. 



36 

Teach, your daugliters tliat cultivated health means 
physical beauty. It will do more for her future happi- 
ness than could the wealth of Croesus. 

Many boys and girls have become physical wrecks 
who might have grown into magnificent manhood and 
womanhood had proper attention been given them at the 
right time. 

"If you wish youi' boys and girls to grow handsome, strong and 
healthy, let them play ; let them romp. Give them a chance in physical 
training to develop into glorious manhood and womanhood. Let Nature 
and the sunlight color them with the hue of health, and they will gladden 
your eyes at some future time with their commanding presence, their beau- 
tiful physiques, their powerful brains, their kindness of heart and their 
noble manhood and womanhood." — B. A. McFadden, in " Ths Athlete's 
Conquest." 



Soreness Resulting from Exercise. 

The best way to avoid stiffness of the muscles is to 
commence quite moderately, and immediately after a 
sponge bath, which should be preceded by exercise, rub 
and knead the muscles all over, applying alcohol in liberal 
quantities at the same time this is being done. How- 
ever, even should you become a little sore, there is no 
need of worry. Apply alcohol in the manner described 
above, and continue the training after a rest of a day or 
two. It is unnecessary to wait until all soreness has 
passed away, as the movements, if started very slowly, 
will cause it to gradually disappear — but little remaining 
when through with the exercise and bath. 



37 



The Perfect Human Form. 

The author purposely avoids giving a tabulated 
standard of measurements of the perfect man and woman. 
From a standpoint of mere measurements that which 
constitutes perfect development varies as widely as does 
human characteristics. One person of a certain height 
may approximate to perfect development, while another 
of the same height may be as near perfection and still 
the measurements of the two persons would show strik- 
ing dissimilarities. The muscular system has within 
itself a constantly active tendency toward perfection, 
when all hygienic rules are observed. If every one 
of a certain height possessed a bony framework of 
similar proportions, a reliable standard of measurement 
of the perfect human form could easily be secured, but 
with this bony structure so widely differentiating, 
the size, contour and general appearance of the muscles 
which give life and beauty to this structure must vary 
in a corresponding degree. Therefore do not worry 
if the circumference of your muscles is not so great as 
that of some one whose development is to be envied, or 
of some list of supposed perfect measurements. Remem- 
ber that there is within you this force constantly work- 
ing toward the development of your own body to its 
highest attainable degree of perfection, if you exercise 
every muscle and live in strict conformity to IS'ature's 
beneficent laws. 



38 



DIRECTIONS FOR 




Screw hook about six and a half or seven feet from 
the fioor in window or door sill. If wood is hard start 
hole with a gimlet. Screw it in deeply. 



PUTTING UP EXERCISER. 



89 




Now unwind cord of exerciser, and take wire quad- 
rangle, to which the three pulleys are attached, and 
hang on this hook. 



40 



DIRECTIONS FOR 




Then screw the other hook into the floor from three 
to five inches from the wall as above. Fasten the 
lower attachment to this hook and 



PUTTIKG UP EXERCISER. 



41 




then you are ready to "strip" for the exercise. 



43 McFADDEN'S SYSTEM OF 



General Directions. 

Continue each exercise nntil the muscles used in 
that particular movement are thoroughly tired. 

At first take the exercises in their regular order. 
Later you may deviate. The object is to use every mus- 
cle. The first twelve exercises do this, but the recrea- 
tive exercises are given for variety and can be added to 
the others with benefit if desired. 

Those movements where special directions for breath- 
ing are given should be performed slowly. 

Do not exercise until an hour or two after, or imme- 
diately before a meal. The best time for a busy man to 
exercise is on rising or just before retiring, though if 
time is no object, the middle of the forenoon or the after- 
noon is preferable. 

Your apparel must not interfere in the slightest de- 
gree with muscular movements — the less clothes the 
better. 

Oil the pulleys of the exerciser occasionally. 

The principal muscles brought into action by each 
exercise are mentioned in parenthesis. 

Pure air must be secured when exercising. See that 
your windows are open. Do not be afraid of catching 
cold. After you finish the exercise there is danger, and 
be careful not to expose yourself to a draft. If warm, 
never allow yourself to " cool off" too quickly. 

ALWAYS BREATHE THROUGH THE NOSE. 



PHYSICAL TRAINING 



43 




Exercise No. i. — Circulatory Chest Expander. Inhale 
deep breath with arms as above ; hold the breath and 
allow arms to go backwards and upwards to 



44 



McFADDEN'S SYSTEM OF 




this position: without pausing bring arms backwards 
and upwards 



PHYSICAL TRAINING. 



45 




as above, then bring them directly forward and down- 
ward to first position, expelling breath as arms descend. 
Pause a moment to inhale deep breath, then repeat. 



46 



McFADDEN'S SYSTEM OF 




Exercise No. 2. — With wrists bent inward bring 
arms outward and backward on a level with shoulders to 



PHYSICAL TRAINING, 



47 




this position, bending wrists far back as arms reach the 
last of movement. (Muscles of the posterior forearm 
and of the back between shoulders.) 



McFADDEN'S SYSTEM OF 




....^^ 



Exercise No. 3. — Strike straight forward 



PHYSICAL TRAINING. 



49 




as above. (Muscles of posterior portion of upper arm 
and anterior portion of shoulder.) 



50 



McFADDEN'S SYSTEM OF 




Exercise No. 4. — With wrists bent inward allow arms 
to go outward and backward on a direct level with 
shoulders 



PHYSICAL TRAINING. 



51 




as above, bending wrists backward as arms go back. 
(Muscles on anterior portion of upper chest and forearm.) 



53 



McFADDEN'S SYSTEM OF 




Exercise No. 5. — Inhale full breath as arms come 
slowly downward and backward to 



PHYSICAL TRAINING. 



53 




above position ; expel breath as arms go back to first 
position. (For deepening the chest.) 



54 



The Bicycle. 

The enormous interest now being manifested in this 
new recreative exercise, deserves commendation and en- 
conrageraent. To one infatuated with this sport, no one 
thing so thoroughly "takes one out of himself." The 
exhilarating effects of movement conjoined with exercise 
in the open air, and the entire mental absorption so essen- 
tial to wheeling, gives it advantages difficult to equal 
Like walking, cycling as an exercise is not all-sufficient in 
itself. Although there is some use of the arms and the 
upper parts of the body, when compared to the vigorous 
activity required of the legs, it amounts to but little. The 
abnormal position, incorrectly assumed, by many enthu- 
siastic cyclists, together with the lack of healthful use of 
the muscles of the upper body, has produced in many 
cases a deformed condition. This can be corrected en- 
tirely by exercise of these muscles. The use of an ap- 
paratus is absolutely essential to cyclists desiring health, 
strength and symmetry for all parts of the body. 

The habit of spurting or "scorching" is- the greatest 
evil the cyclist contends with, and if wheeling is under- 
taken for pleasure and health does not come in that 
category. Many cyclists injure themselves permanently 
in this way, as the continuous nervous strain borne by the 
spurter is beyond human recuperative power. 



DIKECTIOHS FOR REVERSING EXERCISER. 



65 







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Loosen attachment from bottom hook, pull handles 
until lower pulleys touch the upper pulleys ; take exer- 
ciser as above, detach from top hook, reverse and 
fasten the quadrangle to bottom hook, then fasten 
attachment to upper hook. 



56 



McFADDEI^'S SYSTEM OF 




Exercise No. 6. — As hands go up to 



PHYSICAL TRAINING. 



57 




this position bend wrists upward. (Muscles of the 
anterior portion of forearm and upper arm.) 



McFADDEN'S SYSTEM OF 




Exercise No. 7.— Bring arms outward away from 
machine 



PHYSICAL TRAINmG. 




as above. When muscles tire, turn left side to machine 
— same exercise. (Muscles of the lateral portion of 
shoulders and lower portions ot the breast.) 



60 



McFADDEN'S SYSTEM OF 




Exercise No. 8.— Keep elbows straight, bend knees 
as little as possible, and raise to 



PHYSICAL TRAINING. 



61 




this position. (Muscles of the loins, of upper portions 
of the back and shoulders, and of inner posterior por- 
tions of the thighs and hips.) 



62 



McFADDEJN'S SYSTEM OF 




Exercise No. 9.— Raise arms upward and backward to 



PHYSICAL TRAINING. 



63 




this position. (The posterior portions of the upper 
arm and shoulder muscles. Exercise No. 5 also uses 
these muscles.) 



64 



SPECIAL EXERCISES 




Exercise No. lo.— Move your shoulders up and down 
quickly. 



WITHOUT MACHINE. 65 

Variation,— Raise shoulders as high as you can 
slowly ; flex muscles hard and try and raise them still 
higher. 

Variation.— Raise on toes as high as you can the 
same time shoulders are raised. (Muscles of posterior 
calf and of the central portions of the shoulders.) 



Walking. 

There is no outdoor exercise superior to walking, if 
this is made a pleasure. No intelligent athlete ever trains 
for a contest, no matter of what nature, in which walk- 
ing is not a part of his daily exercise. It builds up vital 
strength, and when accompanied by the use of the upper 
parts of the muscular system, gives a power of endurance 
which cannot be acquired in any other way. Nothing 
can take the place of this as an exercise, and every sys- 
tem of training, if the highest degree of health and 
strength is desired, must include it. 

When walking for exercise do not stroll. Walk 
swiftly, energetically, with the shoulders well back, 
abdomen drawn in. Divert the mind by companionship 
or interest in those passing ; or, better still, seek the coun- 
try, where Nature can charm you with infinite variety. 
Make a habit of drawing in full inspirations while walk- 
ing, thus expanding the chest to its full capacity ; hold 
the breath momentarily, and while flexing the muscles, 
throw back the shoulders with extra vigor. 



66 



SPECIAL EXERCISES 







■»">■■ 








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M 



Exercise No. ii. — Starting with feet far apart bend 
to the right as above ; straighten knee, then bend to 



WITHOUT MACHINE. 67 

the left. As you raise in this exercise make straight 
leg assist strongly. 

Variation. — As you go to the right touch floor as far 
out to the right as you can with right hand— same with 
left hand. (Muscles of the sides, of posterior portions 
of the hips, and of inner and entire upper thighs.) 




Exercise No. 12.— Recline on the back, hands on 
thighs. Keep feet on the floor and raise to a sitting 
position. If your feet raise from floor in spite of your 
efforts to contrary, place them under a bureau or any- 
thing heavy. 

Variation. — Raise both feet from floor until limbs are 
in a vertical position. Grasp something heavy behind 
with the hands while performing this exercise if you 
desire. (Muscles of anterior portion of abdomen.) 

Running. 

If you are strong, slow running, with an occasional spTirt, 
is a commendable exercise; it should continue after the first 
few trials nntil perspiration is induced, and should im- 
mediately precede your bath. If not strong, commence 
very moderately, gradually increasing the distance and 
speed as strength is gained. 



68 



SPECIAL 

RECREATIVE EXERCISES 



FOR 



DEVELOPING MUSCLES 



AS USED IN 



ATHLETIC SPORTS. 



All half-tones illustrating exercises were taken directly from Sarony's 
photographs of the Author. 




Sparring. — Spring backward and forward, striking 
with right and left arms alternately. Imagine you have 
an opponent in front of you and " hit 'im hard." 
(Muscles of the legs, arms, shoulders, sides, back and 
abdomen.) 



70 



RECREATIVE 




The Bicycling Muscles. 



EXERCISES. 



71 




When one leg is tired change to the other. (Muscles 
of the calves, thighs and posterior portions of the hips.) 



72 



RECREATIVE 




Putting the Shot- 



RECREATIVE 



-ra 




To equalize development tire each arm with this 
exercise. (Muscles of the calves, thighs, arms, shoulders 
and sides.) 



74 



RECREATIVE 




Rowing. 



EXERCISES, 



15 




(Muscles of the back, forearm and upper arm.) 



76 



RECREATIVE 




Throwing the Hammer.— Swing one or two handles 
as you desire round and round as you would a hammer, 
then 



EXERCISES. 



77 




turn as above for the final throw. Hold full breath 
during several circles for expanding chest. (Muscles of 
the breast, shoulders, back and legs.) 



78 



RECREATIVE 




Lawn Tennis. — You can make the short stroke as 
in lawn tennis, or you can 



EXERCISES. 



79 




give the arm a long swing upward as here illustrated. 
Change hands when one arm becomes tired. (Muscles 
of the shoulders, calves and breast.) 



80 



RECREATIVE 




Fencing. 



EXERCISES, 



81 




Change hands when one arm becomes tired. (Mus- 
cles of thighs, calves, upper arm, forearm, shoulders 
and sides.) 



RECREATIVE 




Throwing 56 lb. Weight.— This 
throwing the weight, but 



is the old style of 



EXERCISES. 



83 




the exercise is splendid for training the muscles used 
in the new style. (Muscles of the anterior portion of 
the shoulders, of the loins and thighs.) 



84 



Athletics, or the Relation of Strength to 

Health. 

Health is vital strength. 'No civilized being possesses 
it in the perfect state, for that would mean absolute 
freedom from pains, weakness and disease. 'Now, in 
what way is strength, or mere muscular power, related to 
health ? These terms are understood to have a synony- 
mous meaning ; one cannot have health without strength, 
and mce versa is the assertion made. Paradoxical as it 
may seem, one may for a time possess the enormous 
muscular power required to perform particular feats of 
strength and still be so deficient in vital strength that he 
enjoys no greater immunity from ordinary ailment than 
the average individual. Many living examples of the 
truth of this statement are seen in the athletic world of 
to-day. When an athlete can lift a great weight, run a 
short distance in very "fast time" and perform other 
wonderful feats, and this great strength is of no aid in 
resisting disease, he has followed an irrational system of 
training — he has followed methods which have resulted 
in a partial development, in strengthening only those 
parts used in training for contests. Though the develop- 
ment of the muscular system is absolutely essential to 
the enjoyment of the highest attainable degree of health 
and strength, the training methods as pursued in ath- 
letic and gymnastic institutions in many instances do not 
build vital strength, because of this partial use of the 
muscular system. I^Tature's most imperative law is that 
every function was made for use. " A chain is as strong 
as its weakest link;" the human body is as strong, 
vitally speaking, as its weakest part. 



85 

The ambition of the athletic enthusiast is to excel, 
and if any part of his body is finely developed he usually 
makes particular endeavors to improve that part still 
more, while his defective muscles are allowed to lie in- 
active. The result of all this is a " one-sided" develop- 
ment — finely developed arms with small, unshapely 
limbs, and mce versa. This is in no instance a perma- 
nent gain from a health standpoint. The neglect of any 
portion of the body lessens to a certain degree the attain- 
able development of those parts where the greatest 
endeavors are being made for improvement. Each and 
every part becomes stronger and more finely developed 
in consequence of this use of the entire muscular system. 

"Don't neglect the body " is the cry of the athletic 
enthusiasts, and the same individuals usually commit a 
like error by neglecting that portion of the body which 
affect the vital system most strongly — the muscles around 
and near the waist line. Even in finely developed ath- 
letes the abdominal muscles, lateral and anterior, are 
usually noticeably deficient. The importance of strength- 
ening this part of the muscular organism cannot be over- 
estimated, as one can build no great degree of vital 
strength if the necessity for use of these parts be ignored. 
These muscles surround and infold the organs from which 
every human function secures its motive power, and those 
who seek vital strength should see that they receive 
special attention. When one remembers that this part 
of the muscular organism of the average woman is in a 
state bordering paralysis from tight lacing, the proverbial 
feminine weakness should cease to excite wonder. 

Strength is very closely related to health, and when 
cultivated in every part of the muscular system raises 
the standard of health proportionately with the increase 
of strength. One who has thoroughly trained all his 
muscles should hold his youthful looks and the buoyancy 



86 



and fire of youth from twenty to thirty years longer 
because of this added strength. 

That strength does not in all cases mean health should 
be borne in mind. The athlete who is able to lift a thou- 
sand pounds and in the end succumbs to consumption, 
has followed a method that failed to strengthen weak 
parts. One who can acquire fine strength in any one 
part of the body, can usually by persistent practice de- 
velop other parts of the organism to the same degree of 
perfection. In my own system of training every part of 
the muscular organism is brought into thorough action, 
and ultimately, by persistence, into thorough develop- 
ment. 




' PHOTOGRAPHED FROM LIFE. 



COPYRIGHT BY NAPOLEON SARONY, 1894. 



The Author posed as " Youth of Samson." 
From Christmas issue of"^ Sarony's Living Pictures,^'' 



87 



Women — Beauty. 

"The human form, in its perfection, is the most exquisite of divine 
creations. * * * Physical beauty consists in symmetry, vital vigor and 
brilliant coloring. * * * Disease is ugliness, health, beauty." — Annie 
Jenness Miller. 

Beauty of woman — chanted in poetry and song ; the 
halo that has glorified the novel ; the theme that has 
intensely interested the living in all ages, in all climes 
and in all degrees of circumstances, is, if calmly dis- 
sected, almost entirely physical. From whence come the 
bright eyes, the lips carmined with the rich blood of 
health, the clear-tinted cheeks, the supple gracefulness, 
the symmetrical outlines of a beauteous form — swaying 
the minds of men and at times the destinies of nations ? 
There is not a sign denoting beauty which has not either 
its origin or its influencing power in the physical side 
of life. Where would the society belle be if her ever- 
ready witticisms were not accompanied by the change- 
ful fire of a sparkling eye ? — that sure sign of a good diges- 
tion. Of what charm are well-molded features when not 
conjoined to a certain power of expression, created by the 
confidence of effervescing health as much as by the guid- 
ing intellectuality ? Without this feeling of physical 
exaltation, this innate something that stirs the pride, dig- 
nifies and makes sublime the mien, beauty loses its grand 
power and its most alluring element of expression. What 
is grace but the muscular strength that gives one perfect 
command of the body ? What is suppleness but ease of 
movement ? — ^that yielding pliancy that betrays harmoni- 
ous and unrestricted development. Health is the very 
foundation of all beauty — grand or simple. 



88 

" In its largest sense healtli implies harmonious development of body, 
mind and soul, that trinity in unity that is symbolized in nearly all 
religions. A soulless or undeveloped beauty lacks the crowning grace of 
loveliness." 

When health is gone, beauty slowly disappears. Beauty 
indicates the possession of a strong, harmonious physical 
organism. It is not a gift ; it is created by harmonious 
environments and proper habits of life, and when there is 
deviation from these, this priceless desideratum slowly 
wastes away. There are women who at first seem beautiful, 
but acquaintance quickly dispels the illusion ; others ap- 
pear commonplace, but as you come to know them, an ex- 
pression, ever changeful, has an allurement, a charm that 
beautifies every outline of the features, and as such a 
countenance breaks into a smile, its wondrous magnetism 
is fully betrayed. This alluring, magnetic force, though 
guided and strengthened by proper mental influences, 
springs from the exhilaration of abundant physical health. 
If it were possible for a woman to be as beautiful as a god- 
dess without this physical magnetism, this power to 
charm and control others, such a creature would be but a 
nonentity after all. Inanity, lifelessness, does not come 
in the same category with beauty. 

All women cannot be beautiful — though the majority 
can — but every one can be graceful and pleasing to look 
upon if she cares to take the trouble to develop every 
part of her physical self. No woman has the slightest 
excuse for being without that physical comeliness which 
follows the cultivation of abundant health. ' Magnetism, 
that wondrous power, being mostly physical, can be 
vastly increased by this cultivation of the physical forces. 

Every word of instruction within this book applies 
equally to either sex. 

Weak women should consult a physician versed in 
the benefits of physical training, before attempting the 



89 



exercises. All should be careful not to use too strong a 
macbine or to make the exercise too vigorous. The goal 
should ever be kept in view. Many young women waste 
their lives longing for something, they know not what, 
when the brightening, strengthening, wholesome, beauty- 
developing influence of physical culture would "take 
them out of themselves" and develop them into animate 
beings endowed with life, with ambition, with vigor, with 
beauty of mind and comeliness of person, and above all, 
with a magnetism as transfiguring as the sunlight when 
it appears and dissipates the gloom of a cloudy day. 




90 



Diet. 

The old saying, "What is one man's meat is another 
man's poison," is not literally true, but there is a grain 
of truth in the statement ; for, dietetically, each individual 

should be a law unto him- 
self. 

If every one possessed 
the same physique, the 
same idiosyncrasies, the 
same mental power and 
peculiarities, and lived 
under conditions exactly 
similar, a diet could be 
prescribed in quantity, 
quality and material that 
would be productive of 
the best results in every 
case. Unfortunately for physical well-being — though 
fortunately for the development of that mentality, that 
genius which heralds all reform and all progress — environ- 
ments in the lives of no two persons are exactly alike. 
Therefore, each one should study himself and depend on 
those foods which appear to be best suited for his needs. 
There are, however, a few fundamental laws by which all 
can be guided, and the suggestions made here are of that 
nature. But whatever you adopt as a diet, avoid cranki- 
ness. Do not think because of your discovery of one or 
two dietetic secrets, that all who fail to believe and eat 
as you do are fools. They may think the same of you. 

The horror of dieting is all dissipated when the very 
first principle of rational dietetics is known to be the 
thorough enjoyment of food — eating with appetite. 




91 

' ' Eat what you like best " is a maxim that can al- 
ways be followed with benefit if the appetite he normal, 
for the normal appetite craves mostly that food which 
supplies best the nutritive elements needed to recuperate 
and feed the system. 

As the writer, on one occasion, came near to filling a 
premature grave as the result of a fanatical dietetic ex- 
periment, he advises that a liberal degree of caution and 
much study should accompany all radical changes in diet. 
"A little knowledge is often a dangerous thing ; " so do 
not be rash ; feel your way step by step. 

There are food products now in the conventional 
American's regular diet which do not deserve the name 
of food. They are not only sadly deficient in nutriment, 
but the meagre supply they do contain cannot be ex- 
tracted by the digestive organs without an effort far 
greater than should be required. In this list can be 
enumerated many fancy and complicated dishes, such as 
rich pastries, highly seasoned foods, rich gravies and all 
foods made exclusively from fine, white flour. 

The American "staff' of life " is a delusion and a hum- 
bug. The diet of no civilized nation is in a more per- 
verted condition than in America to-day. Our "staff of 
life," with the brain and muscle-feeding elements all ex- 
tracted with the bran, is the principal part of the average 
diet, and yet many, with a presumption born of igno- 
rance, wonder at their deficiency in strength of body and 
clearness of mind. Remember that something cannot be 
constructed of nothing, and that a food containing no 
muscle and brain-feeding elements cannot be expected to 
supply the waste of muscle and brain. Wheat, taken 
whole, contains all the needed constituents, but the bran 
and shorts, the most important food elements, are ex- 
tracted and fed to cattle. As a result, the cattle grow 
stronger and the men weaker. "He who feeds fat cattle 



93 

should himself be fat, ' ' if there is any merit in observation. 
Nearly every physiology teaches that white bread con- 
tains but little nutriment, is hard to digest and the direct 
cause of many weaknesses. Therefore, eat whole wheat 
bread instead of white ; make your cook use whole wheat 
flour in the kitchen, and avoid hot breads, unless made 
of this flour, if you value health. Hot biscuits cause 
thousands of women to suffer from regularly intermittent 
sick headaches, for which they blame their "weak con- 
stitutions" and " highly nervous organizations," 

Eat two or three meals per day (the author usually 
eats only two daily, that having been his habit for several 
years) as your taste or occupation requires. 

Eat slowly ; masticate thoroughly, and one . of the 
principal parts of digestion — the thorough mixing of the 
food with the saliva — will be fulfilled. The fine, delicate 
flavor of a delicious food element is secured only after the 
food is thus thoroughly masticated. Do not drink while 
food is in the mouth, as the liquid moistens the food and 
prevents the saliva from performing its office. Never eat 
when nervous or excited. Avoid eating immediately 
after violent exercise and do not exercise until digestion 
is well started (see chapter "Exercise — Digestion"). Do 
not eat unless hungry. The "sauce " we call hunger not 
only causes the food to be more thoroughly enjoyed, but 
the work of digestion is much more perfect — the saliva 
flows more freely, the gastric juices of the stomach exude 
more copiously, etc. By hunger I do not mean a raven- 
ous desire for food, but merely its thorough enjoyment. 
There are many who rarely become hungry, but who eat 
with what is called a "coming appetite." When food 
cannot be enjoyed at one meal, a feasible plan is to wait 
until the next, and the reward will be an excellent appe- 
tite. Many of the ailments that afl&ict humanity are in- 
duced by overfeeding — by this false theory that one 



93 

' ' must eat three meals per day to keep alive. ' ' When the 
system becomes overloaded with corrupt matter which 
the purifying organs are unable to eliminate, the average 
individual, instead of giving these eliminating organs a 
chance to void these surplus substances, continues to feed 
the unwilling stomach, and consequently adds just that 
much to the corrupt condition of the already overloaded 
organism. The writer remembers quite distinctly an in- 
stance in his own life when partial abstinence from food 
for a short time saved him from what apparently prom- 
ised to be a very severe case of pneumonia. At the time 
he was eating three hearty meals per day, and exercising 
occasionally when convenient. He first noticed a sore- 
ness about the chest, and thinking it of little conse- 
quence, tried to effect a cure by bringing about profuse 
perspiration with vigorous exercise — running, etc. ; but 
the soreness grew worse, and in a day or two was so 
severe that a slight movement, such as coughing, would 
be accompanied by a sharp, piercing pain. This pain 
soon became excruciatingly unbearable, and as other 
symptoms appeared it was plain that pneumonia was 
threatened. After realizing the gravity of the occasion 
he abstained totally from food for twenty-four hours, 
drinking copiously of water, both hot and cold. The 
second day there was a slight improvement, and he drank 
one glass of milk ; the third day there was a marked dif- 
ference for the better, and a little solid food was taken 
with two glasses of milk, divided into two meals ; the 
fourth day the soreness had almost entirely disappeared, 
and inside of a week the patient was as well and hearty 
as ever, and strange as it may seem to many, during the 
entire time in which almost total abstinence from food 
was required, no desire for food was present, thus prov- 
ing most conclusively that the organism did not need 
food while endeavoring to eliminate accumulated corrup- 



94 

tion. Had the writer adopted the usual methods in his 
case, forcing the appetite, etc., his life would have been 
endangered, and the best that could have been expected 
would have been a month or two in bed, as is usual in 
this disease. 

" That deep-rooted superstition which Dr. Holmes called the 'idea that 
sick people must be fed on poison,' has caused more injury than the com- 
bined natural causes of disease." — Felix L. Oswald, A.M., M.D. 



Vegetarianism — Meat Diet— Strictly Raw 

Diet. 

"Concentrated fooas are not necessary for sedentary people, and sooner 
or later exhaust the digestive powers." — T. Powell, M. D., Sec. Amer. 
Health 8c. Ass. 

There are occasions when an abstemious diet of almost 
any character is of immense advantage, but the feasibility 
of making such a diet permanent is undoubtedly ques- 
tionable. When one adopts a vegetarian diet, and does 
not exclude milk and eggs, and is living at home, or in 
an institution where a large variety of vegetarian dishes 
can be secured, cooked in the most palatable manner, no 
great objection can be made to this system of diet ; but 
to attempt it with little knowledge or preparation for ob- 
taining the great variety of foods that can be prepared 
from grains, fruits, vegetables, and nuts, is sheer folly, 
and can have but one result — ultimate physical deteriora- 
tion. Meat is unquestionably a highly stimulating article 
of diet, and when one following a sedentary occupation 
consumes large quantities of it, disease is sure in time to 
appear. If one's occupation requires a large degree of 
muscular exercise, such a diet will probably cause no 
noticeable harm, still, a diet of a more mixed character 



95 

would certainly be far superior. Though a high degree 
of uninterrupted health maybe enjoyed while following a 
rational vegetarian diet, a strictly meat diet, as advocated 
by a few theorists, cannot, in my opinion, be of benefit. 
When the system is suffering from overfeeding, almost 
any diet which tends to restrict the amount of food con- 
sumed, will usually be beneficial, though, if long con- 
tinued and unnatural, the ultimate effects will be disas- 
trous. I have tried upon my own person nearly every 
system of diet which has attracted attention, with the 
exception of a meat diet, and the beneficial results that 
have accompanied total abstinence from meat, for a time, 
when a low diet seemed essential, together with the 
apparent utter irrationality of the theory, made it appear 
as unworthy of an experiment. 

"We should recognize that our earth abounds with wholesome and 
nutritious products of the vegetable kingdom, from the tropics to the polar 
limits of arboreal vegetation, and total abstinence from flesh-food would 
pi'omote the cause of moral as well as of physical health." — Felix L. Oswald, 
A. M., M. D., autlwr of "Physical Education." 

The strictly raw diet sounds very well in tTieory. The 
wild animals subsist on it and are always healthy and 
strong, etc., etc. It must be remembered, however, that 
the wild animals live mostly in the open air, are tremen- 
dously active muscularly, and that their stomachs have for 
generations been accustomed to this rugged diet. If a 
change from cooked to raw foods, grains, fruits, vegeta- 
bles and nuts, could be made and strictly adhered to for 
a generation, we might gain thereby, though such an 
assertion is open to question ; but if one suddenly adopts 
this unusual diet and expects to receive immediate and 
permanent improvement, he will usually be most griev- 
ously disappointed. The gastric juices, to penetrate and 
disorganize such a food element as raw grain, must be 
several times the strength of the fluid used for digestion 



96 



in the human stomach, and if one expects to assimilate 
such foods to advantage, it will require a training of years 
and maybe generations to so change the stomach as to 
enable it to thoroughly accomplish this task. 



Exercise— Digestion . 

A short stroll enjoyed leisurely, or any pleasurable, 
light occupation is of decided benefit immediately after 
eating, though exercises requiring much energy, either 

mental or physical, should be 
strictly avoided. The time that 
should inter \^ene between a 
hearty meal and vigorous exer- 
cise varies widely in different in- 
dividuals and in the same person 
under different stages of health 
and degrees of dietetic indul- 
gences. The best digestive ba- 
rometer is your own feelings, 
though one should hardly at- 
tempt vigorous work within less 
than one hour after a hearty meal, and with many per- 
sons two, or even three hours should elapse. 

Violent exercise should also be avoided immediately 
before eating, as the blood is then withdrawn from the 
stomach to the muscular system, and consequently the 
digestive organ is not so well prepared for the reception 
of food as when the circulation is more equalized. 

A meal that would be "hearty " for one might be con- 
sidered slow starvation by another. The quantity of food 
required to sustain health is largely a matter of habit. 
The assimilative power of some individuals is very great, 
all the nutritive elements of consumed foods being ab- 




97 

sorbed and used by the system ; otliers eat large quanti- 
ties and retain so little of the elements that feed bone, 
muscle and brain, that they ' ' seem to get no strength 
from what they eat." This trouble — defective assimila- 
tion — is in nearly every case induced by overfeeding 
together wifcli muscular inactivity. One following a sed- 
entary life easily falls a victim to Epicurean habits, and 
in many instances a torpid condition of the system is 
engendered conjoined with an abnormal capacity for food, 
the constant indulgence in which ultimately weakens the 
entire digestive and assimilative system. The remedy 
for this condition is the cleansing, re- vitalizing, strength- 
ening effects of physical training combined with a plain, 
substantial diet ; though there are many instances of 
cures being effected by training alone, with but little 
attention to diet. 




98 



Breathing Exercises. 

Myriads of wonderful (?) secrets referring to mefhods 
of breathing have been unfolded to the interested public 
by members of various professions — physical and vocal 
culture, elocution, etc., etc., and some of these theories 
are so wildly theoretical as to actually conflict with ]^at- 
ure. No doubt this is an age of marvelous enlightenment, 
but when one attempts to foist upon others a conception 
of this important function at variance with N^ature, his 
egotism has carried him a step too far. 

What is a method of breathing ? Has any one inter- 
ested in the subject stopped to ask ? Is it a particular 
movement of the abdomen walls, or of the diaphragm? 
Or maybe it consists of a peculiar manner of inhaling or 
exhaling, or of a certain lift of the shoulders or chest 
walls while breathing. It is marvelous how a jumble of 
words can humbug ns ! 

Man, with the intelligent use of natural hygienic 
means, may often aid Nature in the performance of her 
functions ; but never, on any occasion, has he improved 
on her methods. Glranting that Nature's methods are 
perfect, the proper mode of breathing can then be found 
in a little child, as yet unhampered by tight bands or 
constrictive clothing. But one might study this perfect 
method until gray-headed without acquiring any more 
knowledge of breathing than the graduate of a nautical 
school acquires of his adopted calling who "had never 
been near the water." There is but one way to learn a 
proper method of breathing and that is to breathe deeply 
and often. Acquire a habit of taking full inspirations — 
always breathe through the nose — while in the open 
air ; do not wear constrictive clothing ; always keep the 



99 

body in correct erect position — more especially so when 
inhaling full breaths. Practice the breathing exercise 
described in the chapter on "Walking." Make your 
muscular exercises vigorous enough to induce active res- 
piration. Inhale and exhale slowly or quickly, as you 
desire, though a variation is probably preferable. You 
may occasionally "hold your breath" for a few seconds 
after an inspiration. Remember that the lungs were not 
made for bellows, but to purify the blood, and that an 
excessive amount of these exercises, when long continued 
and not induced by muscular exertion, will so expand the 
lung tissues that a harmful collapse may result when the 
exercises cease to be a habit. 



The Air We Breathe. 

" The repeated inspiration of the same air is the cause of scrofula." — 
Dr. Baudeloque, an eminent French physician. 

" To breathe impure air, or an insufficient amount, is far more hurtful 
than an insufficient amount of food, sleep, rest, cleanliness or sunshine." 

One of the greatest evils to civilized humanity is the 
breathing of foul air. How many times have my readers 
heard, ' ' The damp night air does not agree with my weak 
constitution." Such an individual is afraid of the night 
air, and the windows of his sleeping room are kept tightly 
closed all night for fear a little of the night air will creep 
in and cause a cold, malaria, or something of that kind. 
He falls asleep. He breathes the same air over and over 
again ; it becomes more polluted, more poisonous every 
hour, every minute. The carbonic acid gas, said to be 
the most poisonous gas known, exhaled from the lungs of 
every living being, becomes thicker and thicker. Ah, he 
does not wish to breathe the night air ; it might give him 
malaria ; but he breathes instead the air from which the 



100 

oxygen has been mostly extracted, the air which has 
brought thousands upon thousands to consumptive 
graves, which has dulled the brain of every living being, 
from the child at school to the president in his council 
chamber, and which in time will clog the system with 
poisonous blood. In what condition is the air of this 
sleeper's room after being tightly closed all night ? It is 
reeking w^ith carbonic acid gas ; its foulness is disease- 
breeding in the extreme. In a great many instances the 
sleeper awakes with his head so clogged with catarrhal' 
discharges that he can hardly breathe. He feels dull and 
drowsy, not active and strong, as he should feel after a 
night's rest. 

" Impure air is a cause of consumption." — Dr. Bio Lewis. 

The consumptive will very often agree when it is stated 
that the best means of curing consumption is to "rough 
it ; " live in a tent, sleep under a wagon, or something of 
the like. But wherein lies the virtue of such a remedy ? 
Is it the discomforts of such a life that produce the 
benefit ? Not by any means ; it is the fresh air you 
breathe, and the exercise you take. Use your muscles 
and keep your windows open at home ; ventilate your 
rooms so thoroughly that they will contain as much oxy- 
gen in proportion as the outside air. Never sit or sleep 
in a room imperfectly ventilated, and you w^ill benefit 
yourself as much as you would if "roughing it," and 
probably more, because you secure all the benefits with- 
out suffering the discomforts. 

Some argue ais a reason for tightly closing their win- 
dows that the outside air is not pure ; but is this so-called 
foul air purified by closing the windows and saturating 
it wdth exhalations of carbonic acid gas ? Does not the 
air become more and more poisonous the longer enclosed ? 



101 



Restrictive Dress — Corsets, Belts, etc. 

" The corset curse among women is more insidious than the drink curse 

among men. * * * Lay aside the corset. Do you feel the need of its 

support? Do you feel like falling to pieces? Then your corsets were too 

tight, and the muscles are atrophied from disuse." — Helen Oilbert Ecob in 

' The Well Dressed Woman." 

- Belts, corsets, or any article of dress worn so tiglit as 
to interfere in the slightest degree with the circulation 
has an injurious effect. The pressure of a tight fitting 
hat interferes with the circulation nourishing the scalp, 
and often assists in causing baldness. A tight fitting 
shoe not only produces corns, bunions, etc., but assists 
in causing cold feet, by producing defective circulation 
in these extremities. But the particular evil which can 
not be too severely condemned is the wearing of corsets. 
After having been worn until far past the growing age, 
and when the tendency is toward fleshiness, a support of 
some kind (corset waist or the like) will usually be nec- 
essary when desirous of being presentable, but if not too 
fleshy, or in early adult life, any woman can so strengthen 
and beautify her figure that the corset is absolutely un- 
necessary, even when desirous of appearing conventional. 
On endeavoring to discard the corset, the first and the 
several succeeding trials will usually be accompanied by 
a feeling as though "you were going to fall to pieces." 
This will soon pass away as the weakened muscles of the 
waist gradually acquire the strength they should pos- 
sess. But maybe you don't lace tightly? You merely 
wear the article to give shape to the form. Well, if you 
change your form one iota from what Nature intended, 
harmful results are liable to ensue. If following the 
laws that require the use of every muscle, Nature will 



102 

shape the body with the symmetry and exquisite outline 
that no human device could ever create. A woman who 
has worn a corset all her life must make the change 
slowly, if she desires to discard it, and in no instance is 
it advisable to do so unless the muscles of that part of 
the body, giving grace and suppleness to every move- 
ment, be strengthened and beautified by physical train- 
ing. It should be remembered that the use of this de- 
vice not only destroys that exquisite pliancy of move- 
ment, that suppleness so essential to grace and harmony ; 
but it also partially, and sometimes entirely paralyzes 
the muscles around the waist line, squeezing them into a 
shapeless mass of flesh. These muscles, when strong and 
regularly used, assist the assimilative and digestive func- 
tions in no small degree. Thus the corset tends to weaken 
digestive power. It also presses down the internal organs 
and causes displacements and female complaints, and the 
support it forms for the breasts while worn renders the 
muscles useless which are supposed to hold them in 
position, and because of the weakness of these muscles, 
the breasts of a well-rounded woman, when without a 
corset, fall to an unnatural position, causing her to look 
unshapely. Nature needs no aids to create her outlines, 
but that which comes from conforming to her beneficent 
laws. 



103 



Reducing Weight. 

" Fat is often an accumulation of waste matter which the vital powers 
are unable to eliminate ; no proof exists that it ever again serves as a food 
—the hibernating bear and the starving man both void it, and in cases of 
shipwreck there is no evidence that obese people survive their more angular 
brethren." 

The only perfectly natural means, free from all dan- 
ger, for removing surplus fatty tissue is an intelligent 
system of physical training. Oc- 
casionally, to accomplish the de- 
sired object with rapidity, diet- 
ing is necessary — and by dieting 
I do not mean starving. In this 
case it merely consists of avoid- 
ing those foods which are almost 
entirely fattening. Many ath- 
letic teachers in attempting to 
redace weight make the exercises 
so difficult as to induce excessive 
perspiration — ' ' sweating it off. ' ' 
This is often a sure means of 
cure, but is very laborious and sometimes dangerous, 
and to be permanently successful, requires continuous 
application. 

The question is often asked, how can physical train- 
ing reduce an obese person and add flesh to an angular 
one ? At first this seems paradoxical, but as one under- 
stands the power of physical training to produce the 
highest attainable degree of health and strength, the 
paradox disappears. The satyr in the fable refused to 
believe in the traveler who "blew hot and cold," warm- 
ing his frost-bitten fingers and cooling his steaming por- 




104 

ridge, by the same process. Modern skeptics refuse to 
see that the explanation of cure by exercise is similar, 
namely, the equalizing of extreme conditions. 

An emaciated condition is unnatural and a positive 
indication that the organs of the body are not all in per- 
fect working order ; a surplus accumulation of flesh is 
equally unnatural and indicates with equal distinctness 
that the human functions are not being performed har- 
moniously. Now, if physical training always tends 
towards the development of the highest degree of health 
and strength, if under its influence every function per- 
forms its office more thoroughly, and every organ is 
accelerated in its efforts to produce the purest, strongest, 
bodily condition — is not the riddle, how it can deposit 
flesh on a thin person and lessen the weight of an obese 
one, fully solved. 

A thorough development of all parts of the muscular 
system tends to drive away surplus accumulations of 
flesh. The ability to "get fat" is a sign of health, and 
only when allowed by inactivity to accumulate super- 
abundantly, does this surplus tissue cause a diseased con- 
dition. The great advantage of physical training over 
all other remedies for this trouble, lies principally in the 
fine increase in strength that always accompanies the de- 
crease of weight, and in the symmetry and beauty of 
form acquired by those with the courage and energy to 
persevere in this natural method. Walking is also an 
excellent exercise to combine with the system herein de- 
scribed. If the waist measurement is excessively large, 
all bending movements should be practiced more than 
others. Bo not be too ambitious at the start. Gradually 
increase the distance and the speed of your walks. Ex- 
ercise only five or ten minutes the first day, adding five 
minutes each day, as you become more hardened to the 
work. 



105 



Excessive Thinness. 

Almost any one can acquire enough flesh to present a 
pleasing appearance. There is no excuse for being ex- 
cessively thin ; the fault can be remedied, in every case, 
to a certain extent. Of course a thin person, inheriting 
that character of physique, cannot develop immense mus- 
cles, but he can add muscular tissue and speedily culti- 
vate right proportions, thus securing symmetrical and 
pleasing outlines. One can be slight in build and still 
be beautifully proportioned. 

If you desire more flesh, take abundant exercise, start- 
ing quite moderately. Use the system here illustrated 
daily vs^hen hardened to the exercise. Beside this, take 
long walks in the pure air at a brisk speed ; make liberal 
use of the breathing exercise mentioned in the chapter 
on "Walking." Try to be content; do not worry, 
Never eat without an appetite. Many keep themsflves 
thin by continually overloading the stomach, and the 
sole change to a more moderate diet will often cause 
more tissue to be deposited. Eat wholesome, nutritious 
foods. Avoid pastries. If you have no appetite for sub- 
stantial foods, wait until you have. Do not make the 
mistake of eating largely of fattening foods — they will 
only cause digestive disorders ; remember that you, first 
of all, want muscle, and as the muscle increases the fatty 
tissue, rounding off to beautiful outlines this muscular 
frame, will gradually be increased in quantity. After 
becoming thoroughly accustomed to the treatment every 
exercise should be continued until the muscles used in 
the movement are thoroughly fatigued. 



106 

flental Influence. 

The influence of mind over matter, the power of the 
imagination tx) sway the physical forces for good or evil, 
though known to many, is rarely appreciated f ally. Dis- 
ease is often induced merely by the weakness resulting 
from the fear of its appearance, and a sufferer from 
digestive troubles, in many instances, becomes a victim 
because of a wrongly strict supervision of diet conjoined 
with the ever-present fear that ' ' he has eaten something 
that won't agree with him." Dieting is all right if 
rational ; care in avoiding unwholesome or innutritions 
foods is commendable when influenced by actual knowl- 
edge instead of fanatically biased conclusions. 

If the influence of mind over body assumes sach pro- 
portions as to actually produce disease, the great impor- 
tance of a normal and cheerful mental state must be 
thoroughly appreciated. By no means can this condition 
be so fully realized as through the wholesome, life-giving 
influence of rational physical training. The blues disap- 
pear almost immediately under its effects. The inclina- 
tion towards melancholy is abnormal, to a great extent 
induced by physical causes, and the accelerated circula- 
tion and respiration resulting from vigorous exercise 
dispels these morbid tendencies more effectively than any 
other possible means. 

This influence of mind over body must be remembered 
with eq[ual emphasis in the endeavors toward acquiring 
physical power and beauty, A strong will which deter- 
mines that health and strength shall, at any cost, be 
acquired, goes far towards making success more certain. 
Faith in one' s own powers to reach any desired end is of 
the utmost importance, no matter what the goal may be, 
and in attempting to acqaire physical perfection it applies 
with equal distinctness. "Be sure" in your own mind 
"you're right, then go ahead." 



107 



Alcoholics. 

There are instances in human life when a choice is 
given between two evils. For example, when one has 
been tossing and tumbling for hours with insomnia, the 
nervous strain of this enforced wakefulness often causes 
more physical harm than could an opiate ; and the more 
serious illustration of a man bitten by a rattlesnake gives 
an exemplification of a choice between the injurious 
poison of alcohol and the deadly poison of the rattler. 
The intensity of modern civilization develops unnatural 
conditions, which can often be partially obviated by 
remedies injurious in themselves, but not to the extent 
of the perverse conditions to be met. 

As a remedy for counteracting the eif ects of evils more 
immediately destructive in their results, alcoholic liquors 
may, on rare occasions, be useful (though the writer has 
never found them so) ; but as a part of one's daily diet, 
or as a stimulant to be relied on for energy in the routine 
of daily life, they have a destructive power that saps the 
vitality and destroys the noblest part of man. This fer- 
mented poison is so obnoxious to the internal system, 
that as it enters the stomach, the action of every organ is 
accelerated to eliminate it Alcoholics, even when in- 
dulged to a moderate degree, have a weakening eifect, 
ultimately, on the entire physical organism. They stim- 
ulate, and often, for a time, give one more immediate 
strength, but real vital strength, which carries with it 
the power of endurance, is greatly lessened. This desire 
for a stimulant is an unnatural appetite, caused in all 
cases by an abnormal or weakened condition, and will 
disappear under the beneficial effects of physical training, 
accompanied by a wholesome diet. The most ignorant 



108 



athlete knows enougli to avoid alcoholic liquors while 
training for an important event, as the object of his work 
— the acquirement of the highest degree of health and 
strength — would be defeated. 



Bathing. 

The skin is covered with thousands upon thousands of 
little pores from which exude impurities carried to the 
surface by the blood. If these pores are allowed to become 
clogged because of uncleanliness, disease may result. 
Two or three times per week, one should take a warm bath, 
preferably after exercise, thoroughly rubbing and knead- 
ing the flesh with soap and water, thus removing every 
particle of dirt from the skin. Once or twice daily take 
a sponge bath, cold or lukewarm, as preferred, merely 
wetting the skin, after which rub yourself thoroughly all 
over with a coarse towel. This stimulates the pores and 
improves the healthful performance of their functions. 
Rubber flesh brushes are useful in rubbing the skin, though 
the hands can be made to do good service. Many spells 
of indisposition can be turned aside by following the 
rules of proper bathing. Cold douches should be avoided 
by those who do not recuperate from the shock with the 
body glowing with warmth immediately after. There are 
occasions even, when those accustomed to cold baths are 
thin blooded, and whom therefore a strong instinctive 
aversion warns of possible harmful results. At such 
times the douche should be omitted. 



109 



Care of the Teeth. 

The immutable laws of Nature demand the use of every 
organic function ; the human teeth are not exempt, and to 
the soft, mushy foods, now so largely consumed by civil- 
ized humanity, is largely due the universal prevalence of 
decayed teeth — or else the entire loss of teeth. When the 
diet consists mostly of foods made from white flour, the 
teeth decay from starvation, or, in other words, the phos- 
phates, food element of which the teeth are principally 
composed, are almost entirely extracted in the bran. The 
teeth, to be free from decay, must be exercised, must be 
furnished with constituents essential to their preserva- 
tion. Besides furnishing the teeth with exercise and the 
necessary nutriment, they should be brushed after every 
meal. If bothered with tartar dip the brush in precipi- 
tated chalk before using. If the gums are tender, rub 
them daily with strong solution of salt and water, after 
which spend about ten minutes pressing the upper gums 
downward against the teeth, and the lower gums mce 
Tuersa. This will accomplish more as a hardening process 
than any other possible means, and improved gums means 
better teeth. Of course the general health has much to 
do with the condition of the teeth, but perfect care, even 
with opposing influences, will usually preserve them. 



Care of the Hair. 

The prevailing ignorance of both physician and layman 
in reference to the hygienic care of the hair, is astound- 
ing. The scalp, like any other part of the cuticle, should 
be kept clean. The sebaceous glands are continually 



110 

voiding an oily substance, which, if not washed away, 
causes particles of the scarf skin to adhere to the surface, 
thus closing the pores, the normal action of which is ab- 
solutely essential to a healthy condition of the scalp 
and hair. When in health, the scalp should be thorough 
ly cleansed with a vegetable oil soap — weak alka- 
li — at least twice a week. Green soap which can be 
procured at any drug store is good. A stiff bristle brush 
should be used daily when hair is dry to loosen the parti- 
cles of dandruff and as a stimulating friction. Sun and 
air the hair all you can. If troubled with excessive dan- 
druff, cleanse scalp with soap three or four times per week; 
daily use the stiff bristle brush w^hen hair is dry ; on the 
day before shampooing, anoint the hair and scalp well 
with pure olive oil. This softens the particles and they 
come off more easily. 

Baldness, when not of too long standing, and thinning 
hair, can in nearly every case be remedied by hygienic 
means. The cause in some instances is constitutional, 
and requires a change of habits, or the avoidance of those 
conditions which induced the trouble. The treatment of 
diseased conditions of the scalp is quite complicated, and 
cannot be entered into here. 



Insomnia. 

If a human being ever has an honorable and just right 
to commit suicide it is when tortured with the dread 
complaint insomnia. In this condition one can toss and 
tumble, fret and fume, and apparently pass through ten 
or even twenty days of genuine misery in a single night. 
Notwithstanding the evidence to the contrary, this ail- 
ment is easily curable. It is caused in nearly every in- 
stance by an uninterrupted nervous strain. The primary 



Ill 

cause may be mental or physical, but in no case will 
proper physical training fail to be beneficial. Only an 
abnormal condition of the strongest kind could bring 
about such results ; the normal performance of the bodily 
functions require, occasionally at least, a vigorous use 
of the muscular frame ; and in this ailment the desired 
results often show signs of appearing almost immediately, 
though to effect a complete cure requires considerable 
time. 

Close attentions in regard to bathing is especially 
essentia], and a bath, either sponge or tub, should, if 
possible, always follow the exercise, which should be 
taken immediately before retiring, the body being almost 
entirely nude. 



Sun Baths. 

The exposure of the entire surface of the body to the 
direct rays of the sun is especially beneficial to both 
weak and strong. Care must be taken not to continue 
the baths too long at the first few trials as a sun-burnt 
condition may be engendered, which is far from being 
pleasant. This means as a tonic to the system cannot be 
recommended too highly. The bath should be taken 
daily at any time, morning or afternoon, and should last 
from fifteen minutes to an hour. 




"Every man is a fool or his own physician at thirty." — Tacitus. 

It takes more vitality to be sick than to be well ; or, 
in other words, if strong enough to be alive nnder the 
abnormal condition of sickness, you possess far more 
strength than is needed to be healthy. 



113 



Physical Training as a Treatment of Disease. 

" The wise for cure on exercise depend." — Bryden. 

Physicians are now turning from the Materia Medica 
to Nature for their treatment of many diseases, and in 
rational physical training they have found a remedy 
of incalculable value. The vitalizing, upbuilding effects 
of this use of the entire muscular system, is, in some dis- 
eases, the most powerful of all hygienic instrumentalities. 

" At the present time investigation is abundantly carried on in the path- 
ological, physiological and therapeutical aspects of medicine, but the hy- 
gienic side is somewhat neglected. For hundreds of ardent questioners of Na- 
ture who are laboring with the microscope in the biological and bacteriolog- 
ical laboratories, those who attack disease from its causative side may be 
counted on the fingers of one hand." — Dr. Stone. 

Usually disease is simply a means of eliminatiDg accu- 
mulated poison, and the presence of these foreign or sur- 
plus substances in the blood is caused in nearly every case 
by muscular inactivity or unhygienic habits of life; there- 
fore, weakness and sickness are not only unnatural, but 
avoidable as well. A diseased condition is mostly the re- 
sult of the victim' s ignorance or carelessness. The com- 
mon cold so much dreaded, is the most simple means of 
voiding surplus accumulation of poison, which might 
clog the system and cause more serious disease if allowed 
to remain. When the body is thus loaded with impuri- 
ties which the organs of excrement are unable to eliminate, 
only a slight exposure is necessary to cause a cold, which 
indeed often results without even this occasion. In 
other instances these imj)urities may be eliminated by 
means of a feverish headache, or this process may be ac- 
companied by any one of the numerous ailments with 



114 

which humanity is aiflicted. All this pain and suffering 
is Nature' s great warning. It is a penalty exacted from her 
law-breakers. Sufferers cry out in distress and blame 
Divine Providence for their almost unbearable misery, 
seemingly unconscious that they are paying the price for 
indiscretions knowingly or unknowingly committed. 

" Certain diseases are called filth diseases, as diphtheria, typhus, ty- 
phoid fevers, etc., but nearly all physical troubles, aside from those due to 
accident, are filth diseases, and by cleansing of the body through elimina- 
tion, a cure is reached. Every one must know that the healing, curing 
power resides within the organism, and that it is ever alert to overcome the 
effects of errors in our treatment. For example, what is erroneously but 
popularly termed ' a slight cold' has a run of a few days, and then com- 
pletely terminates without the patient having done the least thing to help 
the cure. It often happens that the system is so foul, and the symptoms so 
aggravated, that the ' cold' is said to be 'a bad cold,' and still the victim 
may, through inability to yield to his feeling of need for rest and treatment, 
continue his usual work, and the disorder, after a period of feverishness, 
headache, nose-running, sore throat, etc., begins to disappear, and in a 
couple or three weeks he is 'cured.' It is thus clearly shown, aud no 
further proof could be desired, that the organism succeeded in such cases,- 
in doctoring itself, and in curing a very serious disorder. The full sig- 
nificance of this is, that no matter what the disease may be, the symptoms 
— pain, inflammation, general fever, etc. — are indicative of the process of 
restoration." — Chas. E. Page, M. D. 



Special Instructions in Treating Diseased 
Conditions. 

" A sick man is a rascal." — Emerson. 

Before attempting self-treatment, the wise course is 
to secure the advice of a physician, or a medical gymnast, 
well versed in physical exercises and their effects. But 
whatever course is pursued great care must be used to 
avoid straining or overworking the muscles. For a 
chronic, bedridden invalid much beneficial exercise can 



115 

be obtained by the mere act of rolling from one side to 
another, and by lifting and swinging the arms around in 
every conceivable direction. As strength is gained the 
exerciser can be hung where convenient to the invalid's 
chair or bed, and be pulled in different directions, the 
idea being to bring all the muscles into slight action. Do 
not make work of it at first. Try to play with the handles 
as a child plays with his toys, for in strength you are a 
child while in that condition, and you should try to ' ' play 
yourself" back to health again. You may laugh, but 
just try it as an experiment. Be careful in your first 
attempts to allow no one near who will deride your 
efforts. IS'othing is so discouraging as being "made fun 
of" — all the benefits are lost under such circumstances 
even if continued. Breathing exercises are of great aid 
to an invalid of this character, and should be added to 
the movements you might desire to use. Draw in deep 
inspirations, exhaling slowly. Although the air in an 
invalid' s room should always be thoroughly cleansed by 
ventilation, still an especial effort must be made to secure 
undoubtedly pure air while exercising. 

" Dr. Newman says, ' The Chinese used mechanical breath-taking as a 
remedy for many diseases. ' It is stated that the people of India, 1300 B. C, 
practiced full, deep breathing several times daily as a healing art." 

" Caelus, Galen and other Greek and Roman physicians, recommended 
full, deep breathing several times daily for a cure of disease." 

If able to attend to the ordinary duties of life, though 
suffering from a disease, the symptoms of which are of 
intermittent or continuous character, the exercises as 
here illustrated can be taken slowly in their regular order 
with a very light-strength machine, omitting all move- 
ments that require any great degree of exertion. The 
maxim, "Know thyself," applies with strong emphasis to 
all sufferers of this character, and the vast stock of good 
literature, both hygienic and otherwise, explaining in 



116 

detail the innumerable diseases, their causes, etc., from 
which civilized beings suffer, is easily and cheaply ob- 
tained. The best aid your physician could possibly have 
would be the absolute faith acquired in his methods by 
thus satisfying yourself as to the rationality of his treat- 
ment. Exercise is only a part of the treatment: con- 
genial environments ; proper habits as to diet, bathing, 
clothing, etc , etc., have much to do towards effecting 
a cure. Perseverance is an element absolutely essential 
to the accomplishment of any object in life, and it is 
especially required if you expect beneficial results from 
exercise and other hygienic remedies. If any part of 
the body is weaker than another, it should be given par- 
ticular attention — that is, exercises affecting that part 
should be practiced more than other movements. Never 
go beyond your strength. To bring on a feeling of 
fatigue is not otherwise than beneficial if it disappears 
a short time after the exercise, but if this feeling con- 
tinues the work has been overdone and care should be 
taken to avoid repeating the error. 

Make strenuous endeavors towards a cheerful, happy 
frame of mind. The power of mental dissatisfaction to 
influence evil results is well known to all. It should 
be distinctly borne in mind that your disease is the 
result (there are rare exceptions to this rule) of years 
of unnatural habits in life, and that, in order to recuperate 
and strengthen a broken-down constitution, considerable 
time is required to show even a small improvement. 

Digestive Disorders. 

If some means could be devised for obviating the 
effects of digestive ailments, over half of the diseases from 
which civilized beings suffer would be relegated to the 
past. Physical training, though unequal to the task of 



117 

removing the effects, can, in nearly all cases, accomplish 
the same object by permanently curing the disease itself. 
Dyspepsia and all chronic disorders of the digestive func- 
tions are amenable to this treatment. In the treatment 
of these ailments especial attention must be given to those 
movements that strengthen the muscles surrounding the 
great vital organs. The exercise of these muscles not 
only causes more or less motion of the vital organs them- 
selves, but strengthens the affected organ with the muscle 
sympathetically— a more healthful action of the heart 
and lungs and the entire digestive organisms is created, 
making the blood purer and richer in vital building ele- 
ments. Besides the movements with the machine use 
the exercise No. 12 quite freely. Particular attention 
should be given to regular bathing. After bath and ex- 
ercise, slap the muscles over the stomach and along the 
abdomen for five or ten minutes, making the blows strong 
without causing pain. An improvement will be noticed 
in a short time if persistent in the treatment. 



Weakness of the Lungs. 

" Consumption is incurable by medicines I admit ; that it is often cured 
by pure air, exercise, right habits, no intelligent and candid physician will 
doubt." — Dr. Bio Lewis. 

That weak lungs can be made strong again with a 
rational system of physical training, is too well known to 
require verification. My own case is only one instance 
from thousands of such cures. Especial attention to 
breathing exercises is desirable in the treatment of this 
complaint, though the entire muscular and vital system 
must be strengthened. Plain, wholesome food and an 
unlimited quantity of fresh air is necessary to produce 
results. Long walks at a good speed, with the breathing 



118 

exercise mentioned in chapter on "Walking," should be 
added to the regular system of movements with machine. 
The sleeping room should be well ventilated when in 
health or disease, but pure air is especially essential in 
this trouble, and particular care should be taken to pro- 
cure it. Thousands annually die of this disease from the 
one cause of breathing over and over again the air im- 
pregnated with poison exhaled from the lungs. Read 
chapter on " The Air We Breathe." 



How Physical Training Purifies the Blood. 

It accelerates respiration and heart action ; produces 
a warm glow superficially and otherwise, thus opening 
all the pores which void the impure and effete matter car- 
ried to the surface by the quickened circulation. The 
blood becomes impure when the organs of elimination — 
the great purifiers of the body — are unable to thoroughly 
perform their functions. Physical training makes every 
part of the vast depurating system more active in the 
performance of its duty, and the accelerated circulation 
carries the surplus impurities to these cleansing organs, 
which perform their functions more effectively under 
these conditions. Rational physical training is a marvel- 
ous cleansing agent, is a purification of the whole inter- 
nal system, and this cleansing process becomes absolutely 
essential at times, if desirous of being free from the occa- 
sional periods of sickness that afflict the average human 
being. 

General Debility. 

Those of a nervous disposition, with a tendency to 
mental worry, usually fall victims to this disease. In- 
activity of the muscular system greatly aggravates the 



119 

evil, and in many instances is the sole cause of this an- 
noying trouble. My system of exercises, combined with 
proper diet, plenty of fresh air and congenial mental 
environments, will effect a complete cure in nearly every 
case. Mental control is well worth cultivating in this 
trouble, as often the cause is largely of a mental nature. 



Deformities. 

Thousands are to-day suffering 
from annoying and sometimes un- 
sightly physical defects, which can 
be partially remedied in nearly every 
case, and in many instances per- 
manently cured by proper correcting 
exercises. Curvature of the spine, 
round or stooping shoulders, flat 
chests, large abdomens, Avry necks, 
difference in the height of shoulders, 
is only a small list of deformed con- 
ditions amenable to this treatment. 
Of course self-treatment of these 
troubles is usually impossible, but 
the services of physicians who use 
and understand this natural means 
of cure can easily be secured. 



Paralysis. 

Muscular exercise in a disease like partial paralysis is 
of incalculable value and will often effect a permanent 
cure when all other methods fail. The use of electricity 



120 

is merely a poor substitute for this means, as it causes 
the muscles to flex without the assistance of nerve or 
will force, thus strengthening them without building up 
the controlling power. The advice and assistance of a phy- 
sician or expert in medical gymnastics is necessary in 
treating this disease. The weakened and wasted muscles 
must be kneaded, rubbed and exercised until thoroughly 
tired daily. If the parts treated have entirely lost volun- 
tary control, passive movements should be given. Care 
must be taken to use every muscle, not only those of 
the affected parts, but also all near-by muscles. 



Massage. 

A commendable remedial agent can be found in mas- 
sage for the treatment of chronic diseases and for increas- 
ing the pleasures and benefits of physical training. After 
exercise and a sponge bath, the manipulations of a skilled 
operator causes one to feel as though the entire body had 
been cleansed and rejuvenated. 

For poor circulation, massage, in connection with phys- 
ical training, is a marvelous remedy, and will cure the most 
obstinate cases in a short time. It is a costly luxury, 
but those who can afford it will feel amply repaid for 
the expenditure. 



Backache. 

Pains in the back, from which so many suffer, can in 
nearly all cases, be relieved in a few minutes and perma- 
nently cured by exercises affecting those muscles. Exer- 
cise No. 8 being a good one combined with "all- 
around" work for general up -building. 



121 




THE AUTHOR'S PHYSICAL CONDITION BEFORE TRAINING. 



An epitomized sketch of the author's struggle for the 
goal of physical excellence may be appreciated by those 
cast down by seemingly unconquerable weakness, as this 
practical exemplification of the possibilities of physical 



123 

training and regard for Nature's laws may enthuse tliem 
to new and strong endeavors. I have no desire to deceive 
by pretending that the first photograph is an actual like- 
ness of myself — my physical condition at that time was 
far worse than this half-tone represents. All hope of 
ever possessing health had disappeared, and my wildest 
dreams never attained to the possibility of acquiring the 
strength of an athlete. Remedies of every kind were 
tried until almost every atom of faith in the efficacy of 
drugs was lost. Seeing that no one appeared to be of 
aid, as a last resort, I began to search for means of helping 
myself. While noting the physical superiority of the 
lower animals over humanity in general, I concluded that 
their strength was due to the perfectly natural conditions 
under which they lived. They ate natural foods, 
breathed pure air, and used every part of their muscular 
organism. With thoughts busy in this strain, an oppor- 
tunity presented itself to visit a gymnasium. The mus- 
cular strength and vigor displayed by nearly every one 
exercising there confirmed the conclusion already formed, 
and on leaving that resort I determined to try the efficacy 
of this natural remedy in my own case. 

My start was rather crude, but after two weeks of per- 
sistent work, a very slight improvement was noted, and 
thus abundantly encouraged, I persevered with renewed 
vigor. In about two months my hollow cheeks began to 
fill out, my thin arms to assume a rounded appearance. 
As I noted all these results a great joy took possession of 
me — the joy of a possibility of health and strength. 
Those who have never lost that priceless element of hu- 
man life cannot realize the enormous value it assumes to 
those without it. My one object in life after this was the 
acquirement of vigorous health, and like every enthusiast, 
I often* made mistakes, and would have secured in a few 
months the improvement that required years to gain, 



123 



had I, at that time, possessed the knowledge accumulated 
by all these years of experience. 




THE AUTHOR'S PHYSICAL CONDITION AFTER TWO YEARS TRAINING. 



124 



Addendum. 

As the aggregate time occupied in the preparation of 
this book, composing, revising, proofreading, etc., was 
less than three weeks, the author requests that his read- 
ers will not criticise too harshly any lack of literary ex- 
cellence. Technical terms and phrases have been strictly 
avoided ; too often these have been used for mere display 
of learning, or as a cloak for covering ignorance, and the 
object of the author is not to confuse and awe his read- 
ers (even were he possessed of such a power), but to 
draw them near, to cause them to feel that he was at one 
time a sufferer, and that he has been through the 
struggle from disease to health, that many may contem- 
plate making. Though the life of no civilized being is 
free from unhappiness, still the author believes that within 
the benevolent laws controlling birth, growth, decay, re- 
generation and death, there is an all-wise though monster 
influence which, if understood and intelligently em- 
ployed, will mitigate many evils, alleviate and cure many 
pangs, and bring life, health and gladsomeness to many 
poor victims of disease. He has illustrated in a most 
striking manner the results produced in his own phys- 
ical organism by following his system of training and he 
«an only say to his reader ' ' Go thou and dp likewise. ' ' 

Berjstaee a. McFADDEisr, 
26 W. 23d St., N^ew York City. 



CONXKNTS. 



Portrait and Nine Classical Poses of The Author 2-21 

You're Not Too Old 14 

May Be You Haven't Time 16 

Physical Strength— Mental Power 18 

Muscular Exercise An Internal Bath 20 

The Greek Ideal 22 

For The Young Man 24 

For The Middle-Aged Man 26 

For The Young Woman 28 

For The Middle Aged Woman 30 

As The Years Wane 32 

Our Boys and Girls > 33 

Soreness Resulting from Exercise 36 

The Perfect Human Form 37 

Directions for Putting Up Exerciser 38 

General Directions 42 

The Author's System of Training 43-67 

The Bicycle 54 

Walking 65 

Running 67 

Special Recreative Exercises for Developing Muscles as Used in 

Athletic Sports 69-83 

Athletics, or The Relation of Strength to Health 84 

Woman — Beauty 87 

Diet 90 

Vegetarianism— Meat Diet— Strictly Raw Diet 94 

Exercise — Digestion 96 

Breathing Exercises ''. 98 

The Air We Breathe 99 

Restrictive Dress — Corsets, Belts, Etc 101 

Reducing Weight 103 

Excessive Thinness 105 

Mental Influence 106 

Alcoholics 107 

Bathing 108 

Care of The Teeth 109 

Care of The Hair 109 

Insomnia 110 

Sun Baths Ill 

Physical Training as a Treatment of Diseases 113 

Special Instruction in Treating Diseased Conditions 114, 

Digestive Disorders 116 

Weakness of The Lungs 117 

How Physical Training Purifies The Blood 118 

General Debility 118 

Deformities 119 

Paralysis 119 

Massage 120 

Backache 120 

Sketch of The Author's Struggle for Health 121 

Addendum 124 



PROF. BERNARR McFADDEN 

IN HIS 

LIVING ANTIQUE POSES AND LECTURE. 



Fifteen Separate Distinct Poses and Representations of Classical 

Works of Sculptured Art, Including all the 

Classical Poses in this Book. 



PROF. BERNAER McFADDEN'S ability to represent with all the distinct clearness 
of exquisite outline the marvelously beautiful figures of the ancient classical 
works of sculptured art, has been the result of years of study and persistent attention 
to the laws governing harmonious deYelopment. Although still very young, the im- 
mense amount of study and work necessary to acquire his physique, has not lessened 
his endeavors in an intellectual way, as he is the author of his system of training, 128- 
page book, of a 300-page novel, " The Athlete's Conquest," on physical culture, and has 
furnished articles for some of the most prominent newspapers and magazines of to-day. 

Lecture; "The Secrets of Health, Strength and Beauty." 

All the latent desires for health, strength and symmetrical proportions are aroused 
by this lecture, and exemplification of the ease with which a perfect physique can be 
secured. His clear, forcible and interesting manner of describing how every one can 
obtain a high degree of health and strength, never fails to elicit interest and enthusiasm. 



I>P£H!SS COnVLlVLBNTS: 

Prof. Bernarr MoFadden is a most interesting speaker. Next came his classical 
poses. Most wonderful in his muscular control.— The Daily Star. 

He has a splendid diction and a taking manner. — St. Louis Globe Democrat. 

Prof. McFadden's development is superior to Sandow's in symmetry and beauty.— 
Sarony, N. Y. 

The entertainment given by Prof. Bernarr McFadden, at the Y. M. C. A., last night, 
proved a rare treat for the boys. — Albany A^^gus. 

The great Sandow will not be the only Physical Culture Specialist present. Prof. 
McFadden is quite a muscular wonder himself. — Netv York World. 

He is perfectly formed or developed.— A%t« York Sun. 

He is an example of a self-made physical man, having brought himself from ex- 
cessive weakness up to his present condition by his system for muscular development. 
— St. Lo'uis Post Dispatch. 

His perfect posings demonstrated the excellent control wliich he has over the 
different sets of muscles in his symmetrical physique. — Buffalo Courier. 

An interesting, Instructive, Refined, Absorbing, Fascinating Entertainment. 

■W^RIXE KOH TERMS TO 

HULBERT BROS. & CO.. 

26 West 23d Street, NEW YORK CITY. 



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